Cultivating Loving Kindness

Loving-kindness helps to create self-compassion and allows us to recognise that we are all deserving of compassion. By practicing loving-kindness, we start to develop a more loving relationship with ourselves.

Transcript

Taking a comfortable seated position,

Closing your eyes and bringing your focus to your breath.

Using your breath to anchor you to the here and now.

Rolling your shoulders down and back and opening your hands in your lap.

Bringing awareness to your body as it sits here in this open position.

Now turning your attention inward and gently in your mind's eye saying some of the following phrases to yourself.

May I be safe and protected.

May I be free from suffering.

May I be healthy.

May I be happy.

May I live with ease.

Now picking one of these phrases or alternatively coming up with one for yourself.

And repeating that phrase to yourself now.

Gently and slowly.

As you breathe in repeating the phrase.

And then as you breathe out repeating it again.

If you'd like you can put a hand on your heart.

Really allowing yourself to connect with this phrase as you say it to yourself.

Over and over again.

Letting your body and mind be filled with a sense of kindness and compassion.

Taking a few more moments now to keep repeating this phrase to yourself in your mind's eye.

With kindness and compassion.

Speaking to yourself like you would a dear friend.

Thank you.

And then when you're ready taking a few deep breaths in.

Becoming aware of the sounds around you.

Without getting distracted by them.

Just mentally noting what you can hear.

Labeling these sounds for yourself.

And then gently opening your eyes again.

Reviews

Very very good. I’ve been meditating for about 6 years now and that was quick..but very effective. Thank you so much

Very calming, thank you!

I really enjoyed this little meditation. Thank you ♥

Thanks for this beautiful practice 🙌

really lovely, thank you

Lovely thank you. A perfect little short boost for myself then I shared it with Lize to help her get off the ventilator. May you be well Lize 🙏🏼🙏🏼🙏🏼

Perfect short metta practice. Balance of instruction and quiet!
Thanks

Just what I needed today, it was lovely and short but quality not quantity 😊

Love this ! Namaste

Short and sweet. Great little meditation to begin the day, with enough time to consider each phrase. Thank you 🙏🏻

Very soothing. Thank you.

Thank you for this lovingkindness meditation.

Really lovely. Thank you 🙏🏽

Lovely. Thank you.